ALYFITN   26,245
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M&Ms Indiscretion

Monday, September 20, 2010

I ate 2000 calories of peanut M&Ms yesterday. Bought them while getting paint at the paint store. I have been wearing old baggy painting pants from my Goodwill bag—size 20 or 22—which may account for feeling “smug”. My size 18 is not skinny pants!! I cheat when I feel smug. I cheat when I’ve been “good working out”. I have been doing weights between painting. I CANNOT OUT TRAIN A BAD DIET. I cannot make up for large amounts of calories with weights or cardio—especially since I have not had time for the 500 calorie cardio burn lately. Not this week. (Prepping property for sale.)

I CRAVED another 2000 calories AFTER the whole bag of M&Ms. Had I eaten 800 calories of steak and 200 calories of broccoli---I would have been so full I would not have dreamed of having ANY M&Ms. This is what they are talking about when they say the food industry is aware of boosting repetitive behaviors. M&Ms are not designed for satiety but are designed for craving more M&Ms. Same with other processed foods, sugar, and refined flour. I KNOW THIS.

STRATEGY: The easiest strategy is to categorically stop buying this crap. When I buy crap, I do it as a “reward” and also eat the whole evidence so my family does not know I ate crap. BETTER STRATEGY----Do not reward myself with ice cream or candy. Go see a movie during the day—it feels like a decadent splurge! No food rewards—I’m seeing a bad pattern. Activia yogurt and strawberries can be included in my daily diet as well as hot cocoa to give me satisfaction of a dessert. No more sugary almonds, though—I eat too many. Purchase plain instead and sprinkle them in complex carbohydrate meals like in my oatmeal or wheat bran cereal.

From 2 other internet people inspirations yesterday –

“I am a good example of how diet can affect your health. I recently changed my diet drastically and cut out all grains (except rice), milk (except homemade yogurt), sugar, and processed foods. I now eat about 80% organic, free-range foods and have lost 20 lbs in 3 months...without trying. My carb cravings have completely stopped and I have more energy and general feeling of "happiness". Previously I was always tired and never felt like I had enough sleep. I have NEVER felt this good. I am a 38 year old female and have always been overweight. I have some more weight to lose (about 10 lbs) to be at a "normal" weight, but I don't worry becuase I know I will get there by eating this way. “

“sigh. fresh fruits and veggies.. highish fat.. highish protein.. highish fiber.. limit processed foods... limit added sugar...’

  Member Comments About This Blog Post:

FCARMICH 9/20/2010 8:26AM

  one day at a time

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SRFRGRL7163 9/20/2010 8:25AM

    I know how you feel about M & M's, they are my downfall also. Good luck!

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Today I’m Stripping

Saturday, September 18, 2010

Grrrrr. I was logging my Y workouts and purposeful exercise into SparkAmerica. I was leading. But this week, life beckons, and I have been stripping and painting –and am too exhausted for my regular workout.

I’m beating the oncoming winter season and painting exterior doors and trim. I complete my deck today and just now re-hung the double door to the deck off the kitchen. Looks good. I have learned a LOT this time. Some new products that I cannot live without—paint eater by 3M. I had to strip the paint to bare wood on my deck then restained with a Sikkens product. Have not done underneath the deck though---to many other projects to complete so I may do it in early November.

During breaks, I’m using the ab wheel and doing “mindless exercise”. See my preceding post on the new weights I got!! I can do them using the Swiss ball as my bench.

The work I’ve done on the house gives me a sense of accomplishment and pride. I re-hung the rear door—and it was so easy! I was the primary lifter while my son guided the hinges to line up. My weight lifting is paying off—and it is good.

I’ve been following two particular sparkers lately and will put them down here as a reminder to my future self. I follow Carolyn1213 nutrition tracker. I’ve been low on protein—getting 30 to 50 grams per day while lifting weights like crazy. So that was my problem. Carolyn shows me how she gets 130 gm protein in per day. I can spread it out, eat natural, and I can do it too. The other sparker is NancyAnne55 who does a great workout. She is great at tracking her fitness and is a wonderful example from whom to learn. These ladies are both Iron Maidens. I’ve been reading message boards to improve my nutrition and exercise, and I find Iron Maidens helpful. God bless you, ladies! I don’t track everything as I should—Lordy, all I can think right now is fitting in the next coat of paint.

Back to work!

Oh. One more thing. DH is not helping me with my projects because he is working on his projects at another location. I LIKE this. It puts me in charge of how to do it -- and I like that very much! He shares his tools. I find info online regarding products such as naval jelly (phosphoric acid) for removing rust. Cool!


I Got a Set of Ugly Weights!!

Friday, September 17, 2010

emoticon DH got some old dumbbells with interchangable weights!! Yesssss!!! I worked out in the garage last night during the rain. Made me feel like Kevin Spacey in American Beauty (love the actor-hate the movie). I listened to my ipod with MY workout music—and automatically I go into a great upper body workout using the Swiss ball as my bench:

Bench press _ 14.5# BBs_12reps_3 sets… to fatigue
Isolated biceps_12r_3s_seated
Triceps kickbacks
Triceps Overhead Extension
Bentover Rows

Back extensions

I feel great! In the future, I will do these exercises in home workouts (not all at the same session-but I’ll get to them all). I may never want to park the car in the garage ever again!!

Bench press _ 14.5# BBs_12reps_3 sets… to fatigue
Isolated biceps_12r_3s_seated
Triceps Overhead Extension
Triceps kickbacks
Bentover Rows—lean against metal garage cabinet
DB Flys
DB Reverse Flys-try standing, just ain’t working on the Swiss ball
Raises Front_8#
Raises Lateral_8#
Standing Biceps Curls
Shoulder rotation_internal/external
Arnold Press
Military Press
DB Shoulder Shrug
DB Side Bends—alias Upright Penguins!-good stand around exercise with 8# DBs

Back Extensions

Triceps Dips (kitchen chair)
Incline Push Ups (indoor steps)
Swiss Ball Rollout
Double Leg Bridges (Bret’s variation)

I’ve got two Swiss balls. We’ve been sitting around on them all summer. My teenage son sits unaided, keeping balance while he tells me about his day. Since I have two balls, I’ll designate the ugly one to the garage since the floor is so dirty. I’ll do my rollouts inside on the clean ball. I will do abdominals, obliques and back extensions in the garage because I sandwich them between sets of other muscles like a break.

I had read a Spark article awhile ago about switching up the LOCATION of where you do your workout. I am really excited about exercising in the garage. I love the cool fall air and will enjoy the season exercising outside! Maybe I’ll inspire the neighbors.

  Member Comments About This Blog Post:

_RAMONA 9/17/2010 9:17PM

    You go, Woman of weights! A book you might like is Lou Schuler's 'New Rules of Lifting for Women' (if you haven't already found it with all of your research, lol).

Did you take the progress pics? With the weights you really have to... you'll be amazed at how quickly things change.

Thanks for the lovely goodie (one of my BEST ever) and for the heads up on the two food trackers. I'm a BIG fan of learning from others and it has been the same for me... I just read and read and read until I find the people who will take further down the road. I think they are letters from God, too... it's amazing how they just come my way when I need them most... just like YOU!

May today and every day bring to you a ridiculous abundance of whatever you need. May all your concerns, struggles, anxieties and fears fall like ashes as you rise on eagle's wings, SOARING above all that would hinder you along this tremendous adventure of being and becoming all you are created to be. May the grace of God simply "overtake" you moment by moment. May the joy and victory of the risen Lord be yours in a very personal way... may you always be overwhelmed by the grace of God, rather than by the cares of life!

{{{{{{{{{ HUGS }}}}}}}}}

Comment edited on: 9/17/2010 9:26:12 PM

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PHYL220 9/17/2010 2:03PM

    emoticon emoticon emoticon emoticon emoticon

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Thanks to Many

Saturday, September 11, 2010

Today, I am appreciating the collective intelligence of many.

From BuyPounds’ page, early blog 2006.

She's back in the game. I found her page through her comment on maintenance in the wellness articles. When I spark, I read articles by category so I can check them off. I follow comments and meet the most interesting sparkers.

One thing I learned about me is that I cheat when I am feeling smug. Can you imagine the problem that kind of thinking will do me if I continued it to maintenance?! I am fixing my brain NOW. Strategy: When I want to have a food treat I either must work it into my calorie range for the day OR I must immediately workout at the Y. Burning 500 calories of intense cardio fixes my mindset quickly.

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“I hear and behold God in every object, yet understand God not in the least,
Nor do I understand who there can be more wonderful than myself.
Why should I wish to see God better than this day?
I see something of God each hour of the twenty-four, and each moment then,
In the faces of men and women I see God, and in my own face in the glass,
I find letters from God dropt in the street, and every one is sign’d by God’s name,
And I leave them where they are, for I know that wheresoe’er I go
Others will punctually come for ever and ever”.
-from Song of Myself in Leaves of Grass 1855 Walt Whitman

I love reading blogs. I get a lot out of them. I like Sparkpeople because I have the opportunity to listen to people from all ages, single or married, similar or very dissimilar to me, from country or city, having a better or worse time than me. I like those who have gone before me in weight loss and those younger who are preventing it. I like the different lives and different stages of life represented here. I am encouraged. I am motivated. I like people.

Many of you have helped me and don’t even know it—Thank you!

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  Member Comments About This Blog Post:

_RAMONA 9/16/2010 11:45AM

    Dear Aly, THANK YOU so much for the lovely comment you left on my blog! I feel the same way you do about blogs... I subscribe to 100 of them (thank God everybody doesn't write all at once, lol)! They fill me up in ways nothing else can... as does writing my own... funny how something can empty and fill you all at once.

I'd like to offer you my 'On the Shoulders of Giants' blog entry of January 27, 2010. In it I link to my list of favourite Sparklers and bloggers (you may even like the blog). I've added the Walt Whitman poem you offered here, too. Walt Whitman is one of my favourites, too... I think I'm a closet Quaker, lol! Here's the url:


Thank you again , for dropping by. It means a lot to me.

May today and every day bring to you a ridiculous abundance of whatever you need. May all your concerns, struggles, anxieties and fears fall like ashes as you rise on eagle's wings, SOARING above all that would hinder you along this tremendous adventure of being and becoming all you are created to be. May the grace of God simply "overtake" you moment by moment. May the joy and victory of the risen Lord be yours in a very personal way... may you always be overwhelmed by the grace of God, rather than by the cares of life!

{{{{{{{{{ HUGS }}}}}}}}}

P.S. GREAT strategy, too!

Comment edited on: 9/17/2010 10:52:41 AM

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OFFDREA 9/11/2010 5:23PM

    Great post! While I don't comment on everything I read I do take something away from it. I love Spark because we are all in the similar mindset. While my friends are proud and happy about my progress I know they don't want to hear about it constantly.

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Change is Good

Thursday, September 09, 2010

Yesterday’s spin instructor did spinning outdoors! It was a wonderful change! We enjoyed a cool autumn breeze and beautiful eastern sky just before the sunset. Change is good.

The name of the game is CHANGE. I change my workout daily. Different instructors, different class, different outdoor activities with different friends. Today is my “day off” though I’m committed to running 3 miles with a friend this evening. But no Y-Day Today. My body says so.

The article linked above talked about people hitting “plateaus”. Been there and will be again. It IS helpful to measure with a measuring tape. I weigh in monthly. I’ve been exercising so much, the change is more quickly notable in clothes, pictures, posture & attitude. My tape measure is my best friend because it has consistently told me good news since I started November 2009. I should measure body composition with calipers as well.

I like that one form of exercise seems to help another. I open my chest more now when I run or do the elliptical or arc trainer. I feel my torso muscles working—serratus anterior & obliques. I focus on them more since I make them sore with weigh lifting. My traps, rhomboids and lats are sore today from cable machine rows and reverse flys with DBs. Today, I need those muscles to paint my deck—so again, no Y Today.

  Member Comments About This Blog Post:

ELAINEVDW 9/11/2010 1:02AM

    "I like that one form of exercise seems to help another." -- That is so true!!! And it's something that I often conveniently forget. I always found that strength training helped my yoga, and yoga helped my running. It's so hard to fit enough of all three into your schedule to feel the results. I think I'm going to try to make a real point of it again, though. Thanks!

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ALYFITN 9/10/2010 11:52AM

    Hey Don!! Thanks for visiting my page. Yes, I am truly impressed with your 66,000+ fitness minutes and your biking. INSPIRING!!!!
I use the word “run” loosely when describing events with my best friend. For over twenty years now, we’ve been meeting for our “runs”. We used to be actually running 12 years ago. Nowadays we do a combination of walking and jogging.
I have 5k legs with only a 3k bladder. Getting rid of abdominal girth will change me from a short distance walker/jogger who “runs” only at the park to a REAL RUNNER!

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DDOORN 9/9/2010 9:44PM

    Whew...! You are SPARKIN' PLENTY these days!

Thx for the shout-out on the fitness are well WELL on your way! Doubt I could run 3!


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CATLADY_56 9/9/2010 1:20PM

    What a wonderful attitude. You are doing great. emoticon

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